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G•E•A•R INDOOR CYCLING EXAM QUESTIONS AND
CORRECT ANSWERS ALL GRADED A+ (AFAA) .
Benefits of Indoor Cycling include: (pg 6) - (answers)1. Physiologically, indoor
cycling can strengthen the heart, improve cardiorespiratory endurance, lower
blood pressure, and increase the metabolism. 2. Increase muscular endurance
strength and power 3. Increase lean body mass & decrease body fat 4. Cross-
training variation exercise that can enhance fitness levels of all participants 5.
Mostly non-weight-bearing..is an excellent alt activity for post-rehab & those with
overuse injuries often caused by repetitive high-impact activities like running 6.
Participants can adjust their level of intensity and degree of resistance to match
their goals/abilities 7. Participants who are areobically fit may take themselves to
their next level by pushing their anaerobic threshold and mastering a new activity
8. Psychological benefits include stress reduction, increase in beta-endorphins
and great social activity
What training effect does indoor cycling have on VO2max? (pg 9) -
(answers)Increases VO2max. Cyclists hearts gain muscular strength and pumping
capacity..higher doses of cardio produce greater increases in VO2max. Cycling
utilizes fast forceful muscle contractions which leads to increased heart rate and
blood flow. *the power of the aerobic system (vo2max) depends on the maximal
rate at which the body can transport and consume oxygen..*
Give and example of a drill that can be used to develop MUSCULAR ENDURANCE:
(pg 10&34) - (answers)Cycling cont. at low to moderate resistance over an
extended period of time develops endurance of the leg muscles...also maintaining
a selected heart rate range (ie 65-70% MHR)
Define cardiac output, and how it can change w/ indoor cycling training: (pg 8) -
(answers)Cardiac output is the VOLUME of blood pumped by the heart in 1
, 2
MINUTE. Averages about 30-40 liters per minute during exercise in trained
cyclists...compared to average healthy adults pumping 20-30 liters per min.
*Through training the cyclists heart gains muscular strength and pumping
capacity/stroke volume increases: the ability to pump more blood to the muscles
allows for greater power output by the muscles*
Give two examples of how to challenge the different muscle fiber types in an
indoor cycling class: (pg 10) - (answers)Type I slow twitch: Aerobic/ endurance
type drills (submaximal slow speed)
Type IIa fast twitch: Short spurt activities w/intense work (have a lower aerobic
capacity)
Type IIb fast twitch: Short term very intense work and increased resistance to
meet muscular demands (anaerobic)
List the AFAA 5 QUESTIONS: (pg 5) - (answers)1. What is the purpose of this
exercise? 2. Are you doing that effectively? 3. Does this exercise create any safety
concerns? 4. Can you maintain proper alignment and form for the duration of this
exercise? 5. For whom is this exercise appropriate or inappropriate?
List major muscles used during cycling and their joint actions: (pg 15/16) -
(answers)a) Gluteus Maximus; hip extension b) Hamstrings; hip extension and
knee flexion c) Quadriceps; hip flexion and knee extension d) Iliopsoas; hip flexion
e) Gastrocnemius and f) Soleus ; ankle plantar flexion g) Tibialis Anterior; ankle
dorsi flexion
Distinguish between HIP and SPINAL FLEXION in an indoor cycling class: (pg 15) -
(answers)Hip flexion is performed to pedal using iliopsoas and quadriceps..Spinal
Flexion should ALWAYS be AVOIDED during cycling (C-Curve of the back over the
G•E•A•R INDOOR CYCLING EXAM QUESTIONS AND
CORRECT ANSWERS ALL GRADED A+ (AFAA) .
Benefits of Indoor Cycling include: (pg 6) - (answers)1. Physiologically, indoor
cycling can strengthen the heart, improve cardiorespiratory endurance, lower
blood pressure, and increase the metabolism. 2. Increase muscular endurance
strength and power 3. Increase lean body mass & decrease body fat 4. Cross-
training variation exercise that can enhance fitness levels of all participants 5.
Mostly non-weight-bearing..is an excellent alt activity for post-rehab & those with
overuse injuries often caused by repetitive high-impact activities like running 6.
Participants can adjust their level of intensity and degree of resistance to match
their goals/abilities 7. Participants who are areobically fit may take themselves to
their next level by pushing their anaerobic threshold and mastering a new activity
8. Psychological benefits include stress reduction, increase in beta-endorphins
and great social activity
What training effect does indoor cycling have on VO2max? (pg 9) -
(answers)Increases VO2max. Cyclists hearts gain muscular strength and pumping
capacity..higher doses of cardio produce greater increases in VO2max. Cycling
utilizes fast forceful muscle contractions which leads to increased heart rate and
blood flow. *the power of the aerobic system (vo2max) depends on the maximal
rate at which the body can transport and consume oxygen..*
Give and example of a drill that can be used to develop MUSCULAR ENDURANCE:
(pg 10&34) - (answers)Cycling cont. at low to moderate resistance over an
extended period of time develops endurance of the leg muscles...also maintaining
a selected heart rate range (ie 65-70% MHR)
Define cardiac output, and how it can change w/ indoor cycling training: (pg 8) -
(answers)Cardiac output is the VOLUME of blood pumped by the heart in 1
, 2
MINUTE. Averages about 30-40 liters per minute during exercise in trained
cyclists...compared to average healthy adults pumping 20-30 liters per min.
*Through training the cyclists heart gains muscular strength and pumping
capacity/stroke volume increases: the ability to pump more blood to the muscles
allows for greater power output by the muscles*
Give two examples of how to challenge the different muscle fiber types in an
indoor cycling class: (pg 10) - (answers)Type I slow twitch: Aerobic/ endurance
type drills (submaximal slow speed)
Type IIa fast twitch: Short spurt activities w/intense work (have a lower aerobic
capacity)
Type IIb fast twitch: Short term very intense work and increased resistance to
meet muscular demands (anaerobic)
List the AFAA 5 QUESTIONS: (pg 5) - (answers)1. What is the purpose of this
exercise? 2. Are you doing that effectively? 3. Does this exercise create any safety
concerns? 4. Can you maintain proper alignment and form for the duration of this
exercise? 5. For whom is this exercise appropriate or inappropriate?
List major muscles used during cycling and their joint actions: (pg 15/16) -
(answers)a) Gluteus Maximus; hip extension b) Hamstrings; hip extension and
knee flexion c) Quadriceps; hip flexion and knee extension d) Iliopsoas; hip flexion
e) Gastrocnemius and f) Soleus ; ankle plantar flexion g) Tibialis Anterior; ankle
dorsi flexion
Distinguish between HIP and SPINAL FLEXION in an indoor cycling class: (pg 15) -
(answers)Hip flexion is performed to pedal using iliopsoas and quadriceps..Spinal
Flexion should ALWAYS be AVOIDED during cycling (C-Curve of the back over the
